arrived, and it’s the perfect time to put that free time to use and improve
your flexibility. Flexibility is used in nearly all aspects of
cheerleading—kicks, jumps, and stunts! Flexibility is especially important if
you’re a flyer. Those stretches are front and center for the judges (or your
peers) to see! Not to mention, stretching can help prevent injuries—especially
if you’re a base and are constantly lifting.
Stretching to Prevent Injury
doesn’t have to be complicated, depending on your goal. Remember those days in
elementary school P.E. when you’d do alternating arm reaches? Yaaaawn. However,
even something that simple can help your muscles get warmed up and before you
go into harder exercises—wouldn’t want to shock your body!
stretching to improve your jumps, holding a classic reach down to your toes,
and alternating left leg and right leg in front is a great way to warm up. From
there, continually practicing your kicks will grow your muscles, ultimately
powering your jumps. Kick your legs in the motion for whichever jump you’re
looking to improve—this will work your hip flexors as well as your your
muscles, without getting burnt out on the jump itself. Do 3 sets of 15 kicks on
each leg to feel the burn! Jumping isn’t all about flexibility—you’ve got a lot
of muscle heightening your legs.
Tip: Incorporate ankle weights into your kick-stretch routine for an
extra challenge. When you take those weights off, your jumps will fly higher to
make up for the weight that isn’t there anymore!
your flexibility and overall cheer skills, check out these exercises from
CheerFit founder Danielle below!
As a fitness
expert for cheerleaders and founder of the Cheerfit Ambassador Movement, I get
so many questions from cheerleaders wondering how to advance their flexibility,
get that needle, and improve their stunting. Today, I am here to share my
favorite tips to help you advance your flexibility and stretch into summer.
TIP #1: STRENGTHEN to Stretch
In order to improve flexibility you not only have to stretch, but you
also have to STRENGTHEN! While stretching is important..((insider
tip)) so is strengthening the muscles needed
to improve range of motion:
hamstrings, hip flexors, lower back and core!
sitting in a split forever, try these CheerFit exercises
to advance your range of motion and improve flexibility!
Do each exercise
for 10 reps x 3 rounds.
Single Leg Deadlift